i'm confused.

The Forums Ask Us.
1

it doesn’t make any sense to me how most track atheltes can follow the general scheme of :

sprints/plyos/weights
tempo
sprints/plyos/weights
tempo
sprints/plyos/weights
tempo

where the sprints are at geenrallyt over 300m volume and the weights are generally heavy compound movmentes like squats deads, bench etc.

With sprinting multiple times/week your doing basically the same maximal effort high cns activity multiple times which is strange becuase one would never think of doing maximal effort squats multiple times/week.

Then ON TOP of the sprints you have plyos and heavy weights. From what i gather most of you guys emply weights in the “heavy” range lik multiple sets of 3-5 or whatever.

So how do you guys do this without burning out? If i show this setuup to a powerlifter or even a strength coach (liek have in the past) they are say its waay to much. And from my experience this type of setup was too much.

So how do you guys do it?

2

Why do you max out on a 2-4 rep max? You do not need to do that to increase strength. That is probably causing a lot of your problems, along with inadequate preperation for the given volume (although you haven’t posted your workouts for people to check out).

Regardless, if you aren’t recovering, then lower the volume regardless of what people say. Do what is going to allow you to train when in a recovered state, whether that is 2 or 3 or 4 days a week or whatever.

3

well this is the plan i’m thinking of using:

MON- maximal strength emphasis
Squat/dead variation: (wk 1: 4x4, wk2: 5 singles over 90%, wk3: 6x3, wk 4: 3x5 (deload)
DB split squats - 3x8
GHR- 3x whatever i can manage
abs

  • variations change every every 2 weeks

TUES
tempo - 2000-3400m total volume at 70-75% with medball circuits… ie 200m rest 45 s, 300m rest 45 secs, 400m then 3 minute medball circuit, rest 1min and repeat 3-4x

WED
off

THUR
sprints - 300m max volume
plyos - 50 ground contacts
Weights:
rack pull from mid shins: 3x5 (1-2 reps shy of failure)
jump squat or dynamic effort box squats (6-8x2 at 45-60% of 1rm… changes weekly)
lunge variation (front squat grip, walking db etc) 3x8
iso lunge- 2x30-35 secs
abs

FRI
tempo: 3x5 x 200m with 45s between reps and 90 secs between sets at 75%

SAT
sprints: 300m max volume
plyos: 50 ground contancts
weights:
bench variation: (wk 1: 4x4, wk2: 5 singles over 90%, wk3: 6x3, wk 4: 3x5 (deload)
DB press- 3x8
rows- 3x8
abs

SUN
off

4

It’s not all maximal and it couldn’t be anyway because it would be physically impossible. Plus not everyone trains six days a week. I have my athletes train 5 days a week with 2 high intensity days and 3 low.

5

well i’d assume that each time you do maxv work your trying go as fast as you can… thus it would be max effort work wouldn’t it?

6

Proper regeneration.

Nutrition, supplementation, massage therapy, self-massage, ice baths/contrast, hot tubs and the general knowledge of how your body responds to work.

7

If you’re having trouble keeping up with everything maybe try splitting your sprinting volume between your 3 high days or giving yourself more than one day off between your 2 sprinting days might be the best option.
Also, I have overdone the tempo speed in the past. Sometimes I am better off doing nothing because I find myself trying to push it.